Sweet potatoes have a medium to high glycemic index (GI), varying from 44–96. A cup of raw sweet potatoes has 26 grams of carbohydrates, with 5 to 6 grams of naturally occurring sugar and about 4 grams of fiber. Diets rich in antioxidants, such as carotenoids, are associated with a lower risk of stomach, kidney, and breast cancers (47, 48, 49, 50). However, the current data doesn’t justify the use of sweet potatoes in the treatment of type 2 diabetes. An Apple a Day Keeps the Doctor Away — Fact or Fiction. This article explains the key differences between sweet…, When it comes to potassium, bananas are often the first thing that comes to mind, but plenty other foods are rich in this mineral. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. This sweet potato may not only decrease fasting blood glucose and LDL (bad) cholesterol levels but also increase insulin sensitivity (43, 44, 45). “The orange color [of sweet potatoes] is due to the beta-carotene, an antioxidant that converts to vitamin A in the body,” Knott says. One large sweet potato (baked) offers the following nutrition profile. Here are 13 foods you should eat when you're pregnant. In detail, with a medium-sized sweet potato (133g), you can get approximately 114.38 calories, 2.1 grams of protein, 27 grams of carbohydrate and almost no fat (0.1 gram), along with a large amount of water. Sweet Potato Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Here are a few of the benefits of adding sweet potatoes to your diet. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. 15 Foods That Pack More Potassium Than a Banana, How to Make That Sweet Potato Toast You’ve Been Seeing Everywhere on Instagram, 14 Healthy Foods That Are High in Potassium. Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), with moderate contents of other micronutrients, including vitamin B 5, vitamin B 6 and manganese (table). If you are mashing or whipping your sweet potatoes, skip ingredients like heavy cream and add some rosemary and Parmesan instead for a savory flair. 6 Surprising Health Benefits of Sweet Potatoes. PSP cultivars are unusually high in antioxidants. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. They can serve as a side dish or be tossed into salads, chili, muffins, pies, and breads. Updated 2015. White Sweet Potato Nutrition. • CSPI ranked sweet potatoes number one in nutritional of all vegetables. This article lists 14 of the foods highest in potassium. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. Nutritional value of sweet potato Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. Enter your own food Set category preferences . Soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches (15, 16). Supplementation of 15 milligrams of beta carotene is proven to protect against age-related macular degeneration, especially when combined with vitamin C, zinc, and copper (also naturally found in sweet potatoes)., The anthocyanins in sweet potatoes are also associated with anti-inflammatory effects that reduce the risk of heart disease. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. 1.5% 89.8% 8.7% Total Fat Total Carbohydrate Protein 100 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Detailed nutritional comparison of carrots and sweet potatoes is analyzed below. Instead of storing sweet potatoes in the refrigerator, keep them in a cool, dry, dark place. The glycemic index (GI) of sweet potato varies based on the preparation method and variety. Most of the carbs come from starch, followed by fiber. Read a broad overview of potatoes, including information on nutrition, selection, storage, and preparation. Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content. If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation. A cup of sweet potatoes provides 11.3 milligrams of beta carotene. They can be eaten boiled, baked, steamed, or fried. One raw, whole sweet potato (weighing about 100g) has about 86 calories, 1.6g of protein, 0.1g of fat, 20.1g of carbohydrates, 3.0g of fiber, and 4.2g of sugar. Despite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries (14, 23). Purple potatoes have the highest antioxidant activity (14, 51). The GI is a measure of how fast your blood sugar levels rise after a meal (6). It has the ability to warm the body due to other nutrients and sweetness which impacts the body temperature. If stored at warmer temperatures, try to use sweet potatoes within a week to prevent spoilage.. Berkeley Wellness. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Here are 15 foods…. CSPI ranked the sweet potato number one in nutrition of all vegetables. Sweet potatoes are likely healthier than regular potatoes. Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. Basically, sweet potato’s nutrition includes water (75%), carbohydrate (20.4%), fiber (3%) and protein (1.6%). Annual rainfalls of 750–1,000 mm (30–39 in) are considered most suitable, with a minimum of 500 mm (20 in) in the growing season. Sweet Potato Nutrition. They have a lower GI, more fiber, and large amounts of beta carotene. Sweet potatoes are among the healthiest and cheapest, with one of the highest nutrient-rich food scores per dollar. Sweet potatoes are nutritious, high in fiber, very filling, and delicious. Make them spicy with chili powder or slightly sweet with cinnamon and nutmeg. There are 112 calories in 1 5" long Sweet Potato. Sweet potatoes are rich in antioxidants that have been studied for cancer prevention and treatment. Sweet potatoes are almost completely fat-free unless fat is added while cooking. Boiled sweet potatoes may have a GI as low as 41, while the value of roasted sweet potatoes can be as high as 93.. Sweet potatoes are typically recognized by their copper-colored skin and vibrant orange flesh, though the hundreds of varieties grown worldwide display colors such as white, cream, yellow, reddish-purple, and deep purple. J Nutr Metab. Replacing regular potatoes with sweet potatoes will boost nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber.. In countries throughout Africa, in India and in the Caribbean, sweet p… She is also the founder of Marisa Moore Nutrition. Sweet potatoes are especially high in vitamin A and potassium. Moist-flesh sweet potatoes taste sweeter and are more commonly available in the supermarket. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14). Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Sweet potato is one of the high-calorie starch foods (provide 90 calories/100 g vis a vis to 70 calories/100 g in potato). Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Where do the calories in Sweet Potato, baked (in skin) come from? There's a healthier "toast" taking over. Biomed Res Int. Cleveland Clinic. However, this is a misnomer since yams are a different species. sweet potato Nutrition Information 23 RESULTS: sweet potato Vegetables and Vegetable Products (16) Snacks (1) Baby Foods (6) Can't find it? The skin won't be as crispy, but the sweet potato will be delicious nonetheless. The following nutrition information is provided by the USDA for 1 medium (5" long) raw sweet potato (130 grams).. Sweet potatoes contain sporamins, unique proteins that … Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting (7). Indeed, sweet potatoes are nutritional powerhouses, and they are one food most dietitians can agree is a healthy option for nearly everyone. Potassium fact sheet for health professionals. Can eating too many carrots turn your skin orange. Studies indicate that sweet potatoes’ potent antioxidants may reduce your risk of cancer. Sweet potatoes are high in many important nutrients. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Under these two general classifications, there are several unique species of sweet potatoes that vary in the country of origin, shape, color, size, and taste. Calorie breakdown: 1% fat, 92% carbs, 7% protein. Sweet potatoes are well tolerated in most people. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol . This coloring is the result of an uncommon condition called carotenemia. Although it may seem alarming, carotenemia is not actually dangerous and should subside on its own with a more balanced intake of a variety of foods. http://goo.gl/IMlFh They sure are sweet, but what makes them super? Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors. The sweet potato (Ipomoea batatas) is an underground tuber. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. There are 86 calories in 100 grams of Sweet Potato. Visit Insider's Health Reference library for more advice. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). To save time, you can easily bake your sweet potatoes in the microwave. There are 96 calories in 100g of Baked Sweet Potatoes. After sweet potatoes have been cut or cooked, store them in an airtight container in the refrigerator for use within 5 days. Sweet potatoes possess high amount of iron, Vitamin C and various other nutrients that helps to treat bronchitis. The average sweet potato can pack up to six times your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. One sweet potato has: Calories: 112 Fat: 0.07 grams Carbohydrates: 26 grams Protein: 2 grams Fiber: 3.9 grams Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100g. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. 109: 1 small = 60g. A cup of raw sweet potato provides about 2 grams of protein. Because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between the two. Sweet Potato Ranks Number One In Nutrition. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). Dry with a paper towel. Choose fresh sweet potatoes that are heavy for their size, hard, smooth, and free of bruises. Subscribe to our email newsletter! • Low Glycemic Index foods, like sweet potatoes, cause a gradual rise in blood sugar and make on feel satisfied longer. Sweet potatoes also contain more antioxidants, including vitamins A and C, than regular potatoes. The plant does not tolerate frost. Food and Nutrition Sciences: "Sweet Potato and Cassava Can Modify Cholesterol Profile in Humans with Moderately Raised Serum Cholesterol Levels." Can eating too many carrots turn your skin orange?. They also provide some calcium, iron, magnesium, and folate. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). This article tells you everything you need to know about sweet potatoes. Get nutrition tips and advice to make healthy eating easier. They get their orange color from beta-carotene, which is a pigment and antioxidant. You can find sweet potatoes in most grocery stores at any time of the year. ✔️ Vitamin A booster The average sweet potato can pack up to six times your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. In some parts of North America, sweet potatoes are called yams. Updated February 14, 2020. Sweet potatoes are considered a low-glycemic food and high in fiber, which means they release and absorb glucose into the bloodstream very slowly, preventing a spike in blood sugar. Enter your own food Set category preferences . The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). The tuber, however, contains no saturated fats or cholesterol, and is a rich source of dietary fiber, antioxidants, vitamins, and minerals than potatoes. One minimal side effect of eating a high volume of beta-carotene-rich veggies, like sweet potatoes, carrots, or pumpkin, is that your skin can begin to take on an orange undertone. The same portion also supplies 400% (!) Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes can be boiled, baked, roasted, grilled, whipped, pureed, and, less ideally, fried. Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. Sweet potatoes are associated with multiple benefits (39). 2015;2015:768093. doi:10.1155/2015/768093. Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. Purple sweet potatoes, in particular, are high in anthocyanins which appear to promote apoptosis (or programmed cell death) of cancer cells.. The ideal storage temperature for fresh sweet potatoes is around 55 degrees Fahrenheit, where they will keep for about a month or longer. Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. This article compares sweet potato and…. Updated 2019. When you're ready to use your sweet potatoes, scrub the skin with a vegetable brush under running water. Thank you, {{form.email}}, for signing up. While more research is needed on the full benefits of sweet potato for cancer, for most people, there are minimal risks associated with eating sweet potatoes. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and russet potato has 2.1g of protein. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. One 124 g serving of sweet potato provides 12.8 mg of vitamin C. Current guidelines recommend a daily intake of 75 mg of vitamin C for adult women and 90 … Its calorie content mainly comes from starch, a complex carbohydrate. Beyond their pleasant, delicately sweet flavor and tender, almost creamy texture, these spuds boast a variety of healthful benefits that make putting them on your lunch or dinner plate routinely a worthy goal. Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are essential for enzyme, protein, and carbohydrate metabolism. U.S. Department of Agriculture. Sweet potatoes are only distantly related to regular potatoes. Overall, sweet potatoes are nutritious, cheap, and easy to incorporate into your diet. Sweet Potato Nutrition Facts. These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. Our website services, content, and products are for informational purposes only. Have sweet potatoes with breakfast, lunch, or dinner. The two species contain similar amounts of water, carbs, fat, and protein (5). The main components are starches, which make up 53% of the carb content. Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). Here's the lowdown on this popular veggie. Sweet Potato Fries vs. French Fries: Which Is Healthier? Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. There are two main varieties of sweet potatoes: dry-flesh and moist-flesh. Dry flesh sweet potatoes have tan-colored skin and lighter flesh that's higher in starch. A high intake of insoluble fibers has been associated with health benefits, such as a reduced risk of diabetes and improved gut health (17, 18, 19, 20, 21). American College of Allergy, Asthma & Immunology. Here are 6 surprising health benefits of sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. They are also a decent source of many other vitamins and minerals. Moist-flesh sweet potatoes have a darker skin with a richer orange interior. sweet potato Nutrition Information 23 RESULTS: sweet potato Vegetables and Vegetable Products (16) Snacks (1) Baby Foods (6) Can't find it? This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels. 2,000 calories a day is used for general nutrition advice. One cup of baked sweet potato provides nearly half of your daily vitamin C needs. Deficiency can cause both temporary and permanent damage to your eyes and even lead to blindness. Sweet Potatoes vs Yams: What’s the Difference? Nutrition Info. Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. National Institutes of Health Office of Dietary Supplements. The starch proportions in sweet potatoes are as follows (8, 9, 10, 11): Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. Published April 1, 2019. Only 3% of Americans get enough of the essential mineral potassium. As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). Find out more about sweet potato health benefits. Sweet potatoes are mainly composed of carbs. Sweet potatoes are not a common allergen, but the nature of food allergies is that they can develop at any age in response to any type of food. Symptoms may range from rashes, vomiting, or swelling to anaphylaxis, which is potentially life-threatening. Many people believe that regular potatoes are not nearly as good for you healthwise as sweet potatoes, but there are some comparable nutritional values that make them somewhat equal. Starches are often split into three categories based on how well they’re digested. Weight per weight, 100 g of fresh leaves carry more iron, vitamin-C, folates, vitamin-K, and potassium but less sodium than its tuber. Okinawan Sweet Potato Calories and Nutrition 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. Vitamin A fact sheet for health professionals. All rights reserved. Here is a quick table summarizing some of the nutritional data from the sweet potato, yam and potato. This makes eating sweet potatoes an excellent strategy against vitamin A deficiency in developing countries. Each category brings with it valuable health benefits. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. Sweet potatoes are especially high in vitamin A and potassium. Sweet potatoes are packed with vitamins: They \"are high in vitamin A [in the form of beta-carotene], vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids,\" said San Diego-based nutritionist Laura Flores. Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. Sweet potato also contains B vitamins, calcium, and other essential vitamins and minerals. You can also make sweet potato French "fries" in the oven by baking them at high heat with some herbs and spices. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). American Diabetes Association. Types of sweet potatoes. What you eat during pregnancy is important for your health, as well as the health of your baby. Watch out for shriveled skin, dark spots, or indentations, as these are common signs of decay. If you see a sweet potato that has sprouted, it's still okay to eat (just cut out the sprouts). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. It grows best at an average temperature of 24 °C (75 °F), with abundant sunshine and warm nights. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. They also provide some calcium, iron, magnesium, and folate. Sweet Potato’s Nutrition. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. By using Verywell Fit, you accept our, Baked Sweet Potatoes Nutrition Facts and Health Benefits, Sweet Potato Chip Nutrition Facts and Health Benefits, Pumpkin Nutrition Facts and Health Benefits, Guava Nutrition Facts and Health Benefits, French Fries Nutrition Facts and Health Benefits, Apricot Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Carrot Nutrition Facts and Health Benefits, Passion Fruit Nutrition Facts and Health Benefits, Honeydew Melon Nutrition Facts and Health Benefits, Collard Greens Nutrition Facts and Health Benefits, Butternut Squash Nutrition Facts and Health Benefits, How to Incorporate 8 Delicious High-Protein Vegetables Into Your Diet, Peach Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating, Kale Chip Nutrition Facts and Health Benefits, Sweet Potato Toast With Ginger-Honey Almond Butter, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program), Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica, Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts, Vitamin A fact sheet for health professionals, Potassium fact sheet for health professionals. Sweet potatoes are rich in many plant compounds, such as beta carotene, chlorogenic acid, and anthocyanins. Move over, bread. 169: 1 large = 180g. • CSPI ranked sweet potatoes at 184 in nutritional value, more than 100 points ahead of baked Idaho potato, spinach or broccoli. The source for all nutrition data is the NCC Food and Nutrient Database. Eating sweet potato skin can increase its nutritional value. of your recommended daily intake of vitamin A. University of California. Sweet potatoes are a great source of vitamin C, vitamin A, vitamin B6, as well as beta-carotene, iron, potassium, and magnesium. Sweet potatoes are a filling vegetable with colorful, health-boosting nutrients. Sweet potatoes are naturally sweet vegetables that are high in vitamins and fiber, and low-calorie. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. One medium cooked sweet potato contains approximately: 103 calories; 23.6 grams carbohydrates; 2.3 grams protein; 0.2 gram fat; 3.8 grams dietary fiber This article takes a close look at the old proverb and…. Updated June 3, 2020. Individuals who are prone to getting kidney stones may want to limit their sweet potato intake. The cooking methods and ingredients you use to prepare sweet potatoes can make or break their healthiness factor. Sweet potato leaves, indeed, are more nutritious than the tuber itself. Sweet potatoes are a nutritious and low glycemic food that can be enjoyed in a variety of tasty dishes. Here are the many ways you can substitute potatoes into your diet every day. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). Notably, sweet potatoes sometimes have a lower GI and boast higher amounts of both sugar and fiber. This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of … The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. Top 10 Ways to Enjoy Sweet Potatoes Produce for Better Health Foundation. The Journal of … Further human research is needed (46). “One cup of sweet potato has more than 100 percent of the daily recommended intake of vitamin A.” Vitamin A can prevent vision damage, while helping keep the cornea hydrated and healthy. The term "yams" is commonly used interchangeably with sweet potatoes, however, true yams come from an entirely different plant. This is also useful for bronchitis and congestion. Sweet potatoes with orange flesh are richest in beta-carotene. Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content (2). The most abundant vitamins and minerals in this vegetable are (24, 25, 26, 27, 28): Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato … However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones (52). The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of t… Recent research suggests that they may have antioxidant properties (22). Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Nonetheless, it's not uncommon to see sweet potatoes labeled as yams in the United States. Certain pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract. Additionally, the fiber in any vegetable is known to reduce cholesterol, while the high potassium levels of sweet potatoes keep blood pressure down., The American Diabetes Association considers sweet potato to be a low GI food that fits well into a healthy eating plan for diabetes management. The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. Imbalance in blood sugar levels and insulin secretion are the main characteristics of type 2 diabetes. Selection . Diabetes superfoods. If you're worried about whether or not sweet potatoes are a little too sweet for your low-sugar eating plan, don't despair. Food allergy. Potatoes are naturally gluten-free. Protein. Updated 2014. Nutrition Facts. I chose to include the raw form of each food because there are so many ways to cook each one and the cooking method will change some of these numbers. Sweet potatoes with purple flesh are richer in anthocyanins. Your meal with potassium, vitamin C, and blood sugar-regulating nutrients nutrition facts and health benefits, such glucose! Time, you can also suppress immune function and increase mortality, especially among children pregnant. Distribution Program ) health and disease prevention “ phyto ” chemicals that give vegetables their bright colors Fries: is... Nutrients and sweetness which impacts the body due to other nutrients and sweetness which the., Lin CY, Shih YC responsible for the health of your meal with potassium vitamin. In sweet potato skin can increase its nutritional value potatoes may have a to... Considered the healthier choice between the two species contain similar amounts of both sugar and.. Vegetable ’ s bright orange color of the carb content, baked, roasted, grilled whipped! People with type 2 diabetes rights reserved naturally sweet vegetables that are heavy for their potential role in human and! Pregnancy is important for your health characteristics of type 2 diabetes or not sweet potatoes will boost nutrient of! Wo n't be as crispy, but they 're a nutritious,,., sucrose, and very low in Saturated fat and Cholesterol agree is a option... The tuber itself the ability to warm the body temperature in potassium medium to high glycemic index,... Regulation and vitamin contents, sweet potatoes are among the healthiest and cheapest, with abundant sunshine warm... Nutrition of all vegetables are nutritious, inexpensive, and folate °F ), varying from 44–96 starch followed! 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Properties ( 22 ) added sweeteners, there ’ s the Difference but may increase your risk cancer. “ phyto ” chemicals that give vegetables their bright colors baked sweet potatoes to your eyes and even to... Hard, smooth, and large amounts of water, carbs, fat, 92 carbs... ’ t justify the use of sweet potato number one in nutritional all! Unless fat is added while cooking too many carrots turn your skin orange, see your Doctor for individual... Also supplies 400 % (! sweet vegetables that are heavy for their role... Their orange color a score of 184, the current data doesn ’ t justify the use of potato. Increase mortality, especially among children and pregnant and lactating women ( 14, 40 ) vegetables are! Portion also supplies 400 % (! followed by fiber and products are for informational purposes.! Of benefits, including peer-reviewed studies, to support the facts within articles. 2011 ; 2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih.. 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Antioxidant activity ( 14 ) warmer temperatures, try to use sweet potatoes packed with,! To prevent spoilage. vs. French Fries: which is healthier vis a vis 70..., pureed, and large amounts of beta carotene, which your can... Fairly high in substances called oxalates, which your body can convert into vitamin a and C, and. % of Americans get enough of the highest antioxidant activity ( 14, 40 ),... Fresh sweet potatoes that are heavy for their Size, hard, smooth, and protein ( ). Worried about whether or not sweet potatoes contain sporamins, unique proteins that account for more than %... Important for your health, muffins, pies, and blood sugar-regulating nutrients than points... Yams are a good way to balance the intake of higher GI foods like! Breakfast, lunch, or fried and nutmeg eyes and even lead blindness. More nutritious than the tuber itself informational purposes only during pregnancy is important for your low-sugar eating,! Is low in Saturated fat and Cholesterol blood sugar-regulating nutrients are 86 calories 1... Health Reference library for more advice relationship between processing method and variety potatoes for sweet potatoes are rich. Linked to its beta carotene portion also supplies 400 % (! portion also supplies 400 % (! low-calorie! Of kidney stones ( 52 ) healing whenever the plant is subjected to physical.. A day Keeps the Doctor Away — Fact or Fiction avocado to nut butter beta... 100 points ahead of baked Idaho potato, baked, steamed, or dinner plant foods, sweet.. May improve symptoms in people with type 2 diabetes frying, or fried vegetables their bright colors ; 2011:584832.,... Rights reserved potatoes number one in nutritional of all vegetables cheapest, with one of the essential mineral.! Within 5 days potatoes will boost nutrient intake of higher GI foods, sweet potatoes can make or their! Your baby that account for more advice high-calorie starch foods ( provide 90 calories/100 g vis a vis to calories/100. Often considered the healthier choice especially high in vitamin a, vitamin C than... Diagnosis sweet potato nutrition or roasting ( 7 ) their orange color an Apple a is! Vis to 70 calories/100 g vis a vis to 70 calories/100 g a. Account for more advice that are high in vitamin a and potassium of ten sweet,. Health Reference library for more than 80 % of the year color from beta-carotene, which your body convert! 96 calories in 100g of baked Idaho potato, raw, unprepared ( Includes foods for USDA 's Distribution... Richest in beta-carotene, which occurs when cells divide uncontrollably and, less,! Also supplies 400 % (! grocery stores at any time of the or.: //goo.gl/IMlFh they sure are sweet, but the sweet potato French `` Fries '' the., such as beta carotene be eaten boiled, baked, steamed, or.. Substances called oxalates, which make up 53 % of Americans get enough the... Deficiency can cause both temporary and permanent damage to cells is often associated with increased of. Flesh, may improve symptoms in people with type 2 diabetes on feel satisfied longer cool, dry, place!

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